By Madison Weber, MHC-LP
In the vast ocean of human emotion, depression can feel like being caught in a relentless undertow, pulling you further from the surface where motivation and energy reside.
As a therapist, I’ve navigated these turbulent waters with many individuals, witnessing firsthand the profound struggle of finding motivation when energy seems scarce. I’ve even encountered it during periods of my own life.
Experiencing challenges with executive functioning are often found in relation to a number of different mental health challenges.
If you find yourself consistently struggling with low motivation, accompanied by other symptoms of depression such as persistent sadness, changes in sleep or appetite, or lack of interest in activities you previously enjoyed, it may be beneficial to seek support from a mental health professional.
Acknowledging the Struggle
First and foremost, it’s crucial to recognize that struggling to find motivation is a common experience for those battling depression.
You’re not alone in feeling this way, and acknowledging the difficulty is the initial step toward addressing it.
Depression can cast a shadow over even the simplest tasks, making them feel insurmountable.
Understanding that this is a symptom of the condition, rather than a personal failing, can alleviate some of the self-blame and guilt often associated with lack of motivation.
Practice Self-Compassion
Through the acknowledgment that this is not laziness or a failure, we need to be sure we’re practicing self-compassion as we address this symptom of depression.
Be gentle with yourself.
Depression is a formidable opponent, and finding motivation can feel like an uphill battle.
Instead of harsh self-criticism and judgment, self-compassion involves extending warmth and understanding to ourselves, especially when we’re facing challenges or setbacks.
Recognizing that suffering and imperfection are universal human experiences fosters a sense of connection rather than isolation.
Understanding that we are not alone in our struggles can diminish feelings of shame and inadequacy.
Through embracing a mindful awareness of our thoughts, feelings, and experiences, we are able to work toward observing our inner dialogue without judgment and with greater clarity and compassion.
Practice self-compassion by acknowledging your efforts, even on days when progress feels elusive. Treat yourself with the same kindness and understanding you would offer to a friend facing similar challenges.
You may be wondering, “How do I even initiate these steps myself?” This could be a great opportunity to explore therapy.
Therapy fosters self-compassion by challenging self-critical thoughts and fostering a kinder, more nurturing relationship with yourself.
Through guided exercises and compassionate dialogue, you’ll learn to treat yourself with the same warmth and understanding you would offer to a friend, cultivating resilience and self-acceptance in the face of adversity.
Creating Manageable Steps
While ambition is admirable, setting unrealistic goals can set you up for disappointment and further drain your motivation.
Instead, set small, achievable goals that align with your current capabilities and energy levels.
When faced with a mountain of responsibilities or goals, the sheer magnitude can be overwhelming, further exacerbating feelings of lethargy and hopelessness.
To combat this, break tasks down into smaller, more manageable steps.
Rather than focusing on the entirety of a project, concentrate on one small component at a time.
This not only makes the task seem less daunting but also provides a sense of accomplishment with each step completed, boosting motivation along the way.
If it feels too daunting or overwhelming to initiate these goals on your own, I recommend connecting with a therapist who can collaborate with you to set realistic and achievable goals.
By establishing a roadmap for progress, therapy provides structure and direction, empowering you to take meaningful action toward positive change.
Tip: Reward yourself when you complete a task to increase your levels of dopamine in the brain! Celebrate each accomplishment, no matter how minor, as each success serves as evidence of your resilience and progress.
Find Meaning and Purpose
In the depths of depression, it’s easy to lose sight of the things that bring meaning and purpose to our lives.
Take time to reconnect with activities or hobbies that once brought joy, even if they don’t seem appealing in the moment.
Engaging in activities that align with your values can reignite a sense of purpose and provide a much-needed respite from the heaviness of depression.
Seek Support
You don’t have to navigate these waters alone.
Reach out to friends, family, or a therapist for support and encouragement.
Surrounding yourself with a supportive network can provide a lifeline during difficult times and remind you that you’re not alone in your struggles.
Additionally, therapy can offer valuable tools and strategies for managing depression and finding motivation when energy is low.
Finding motivation amidst depression is undoubtedly a daunting task, but it’s not an insurmountable one.
Exploring Therapy
A therapist can help you delve into the underlying factors contributing to your low motivation and depression.
By exploring past experiences, patterns of thinking, and current stressors, therapy can provide insight into the root causes of your struggles, paving the way for healing and growth.
Therapy can also help you develop practical coping strategies to manage symptoms of depression and boost motivation.
Whether it’s cognitive-behavioral techniques to challenge negative thought patterns, mindfulness practices to cultivate present-moment awareness, or behavioral activation to increase engagement in rewarding activities, therapy offers a toolkit of skills tailored to your unique needs.
You will also experience a safe and nonjudgmental space to explore and process the complex interplay of emotions that often accompany depression.
Whether you’re experiencing sadness, anger, guilt, or shame, you will be engaged in a supportive relationship with a trained professional, providing validation, empathy, and encouragement to allow for greater emotional awareness and regulation.
By acknowledging this struggle, practicing self-compassion, breaking tasks into manageable steps, reconnecting with joy, and seeking support you can begin to navigate these turbulent waters with greater resilience and hope.
Finding motivation amidst depression is undoubtedly a daunting task, but it’s not an insurmountable one.
Remember, even the smallest steps forward are a testament to your strength and courage.
